It happens to us every day: when we rush to work and forget to eat breakfast or lunch; when we simply go out and plan to eat snacks with our friends; or in case we never cook at home. This article will help you to learn few essential tips to assure that you are not ruining your health while eating out.

Most of us already know how food habits affect our health. Eating everyday 3 times according to a schedule is the 1st and most important step in order to build strong immune system against all odds. While it seems too simple, medical doctors assure us that scheduled eating tree times a day can safe you from overweight(!), headaches and weakness feelings ("3 hour diet or 3 meals a day"). And since most of us can’t eat three meals a day at home, one should discover right food places for him/herself.

Morning meal should be biggest but if possible excluding heavy for stomach items like meat.

Lunch must be enough to work till the evening, but not too much to sleep at a work place

Dinner must be tiny and if possible, exclude meat and other heavy foods.

Morning meal is so important. This time your stomach is empty after night sleeping and little sensitive. That is why many people can’t eat much in the morning. Therefore, the meal must be very healthy (including milk products like cheese, milk, yogurt, butter, fresh or dry fruits/ juices, raw nuts, low-fat energy bars, mini carrots, other vegetables, cereals, breads or rice, eggs).

Afternoon meal is when our stomach and whole body is finally awake and ready to process heavy products like meat, bakery and other fat foods. Nevertheless, it is not good to eat a lot and then sleep after lunch. Many people have this habit and very happy with that. But you should keep in mind that when a person sleeps, all processes in his body slow down. And therefore, slowed down digestion means decreased digestion quality which affects how many vitamins and nutrition will be absorbed from food and how much more fat will be added to your belly. In conclusion, if you don’t overeat at lunch, you will be fine working, but if you overeat, you should try to do some mechanical work (but not sports), that doesn’t need your digestion-focused organism to stress on thinking and will keep you awake.

Dinner is often a lovely time for majority to join the celebration dinner or enjoy life after working hours. There is a golden rule: stop eating after 6pm -7 pm. It’s great but too difficult to follow with our working schedules. Therefore, I suggest very light meal with such ingredients like fruits (not apple), warm milk before sleep or sour milk (great for digestion of the whole food for the day), and salads.

If you are out with friends and are going to drink alcohol, eat first, before drinking. Oily meat and alcohol is the worst combination, therefore avoid eating non-oily or too much fried food. Otherwise, don’t forget to accompany it with a lot of salad leaves, tofu or vegetables.